Concentrated strength block...all the credit in the world to "special strength training: a practical manual for coaches" by Verkhoshansky

-before you even consider this...make sure your GPP is way up there and you can handle such a block, this isn't something you'd just jump into
-there will be a temporary decrease in your vertical, it will come back even better after the block is done and you set up a following power block

Day 1 (Monday)

-Week 1 3-5sets x 2-3 reps @90-93%/ rest / then 2-3x10-12 @ 75%
-Week 2 3-5sets x 2-3 reps @93-95%/ rest / then 2-3x10-12 @ 75-80%
-Week 3 3-5sets x 2-3 reps @95%/ rest / then 2-3x10-12 @ 80%
-Week 4 2-3sets x 2-3 reps @90-93%


Day 2 (Thursday or Friday)

-Week 1 3@90% 1@95% 1@ 97% 1@100%  x 2series
-Week 2 3@92% 1@97% 1@ 99% 1@102%  x 2series
-Week 3 3@94% 1@99% 1@ 101% 1@104%  x 2series
-Week 4 test 1RM

*tips

1) eat! a lot
2) abuse all recovery methods: stretch, foam roll, contrast shower, Epsom salt, massage, Tempo work
3) sleep, however it was hard for me to fall asleep most nights during these four weeks... CNS too stimulated? probably
4) your going to feel like shit during workouts yet your going to hit your weights with no problem
    peaceeee!

very nice post.

brown stamp had me lol'ing.




don't sell yourself short with inadequate protein intake@$!@

peace man

fucking*

why I hate Exercise Science..

well my professor (mind you is from China and struggles badly with English, so imagine that for 5-6 classes over 4 years) today gave us a scenario and asked what would be the best idea for a "prescription of exercise" for an untrained 45 year old house wife who seems to be having trouble with household work these days.

Well, this mother fucker goes on by saying her would first make her test her 1RM on a battery of exercises and then train her for strength using around 80% of those given 1RM...

Really?

at no point in time did you fail to recognize you wanted to take a completely untrained/detrained 45 year old woman and make her max out on some shitty exercises like leg extensions, lat pull downs, leg press and bicep curls? 
also this lady just wants to improve her quality of life so she can do her house work a bit easier...so we're going to load up 80% and give it hell for a few weeks?

ok ok so your telling me we shouldn't even evaluate things like posture, flexibility, mobility or how she does with basic body weight exercises before? lets just load it up a max her out? just throw a barbell at her and say "here, lift this... bitch!"

go to hell!!! Would you like all your students to possibly hurt their clients? or maybe this lady isn't really interested in working with weights in that manner? Maxing out and then hitting 80% of that bullshit max? I mean all she wants to do is vacuum a little easier not Squat 4 wheels. Oh thats right you said the leg press was a better way to train hip extension, sweet 4lb 6 ounce baby Jesus..

ok so back to reality. heres what I think we should do... how about we assess her abilities such as mobility, flexibility, posture and how she fairs with things like body weight squats, lunges, wall sits, push ups, chin up pull up iso's, inverted rows.  shit like this will improve her quality of life and possibly get her ready for weights if she is feeling saucy enough to try it.

why load her up if for example her knees cave in every time she squats with no resistance? get real, fuck you 


P.S he said Linear Periodization is the best way to train athletes hands down...he'll probably tell you the world is over in 2012 too   

HAHAHAHAHAHAAHAHAHAHAHA



i completely agree with you and WOW, that guy is insane.. it absolutely sucks that students have to listen to people like this, believe it or not he's having an impact on some of them, if not most of them.

man that's crazy

Hahaha, strong post.